|
Platinum Group - Ages 13 and Over
This group is designed for those swimmers competing on the national level. Training is geared for swimmers who will participate in an age appropriate resistance program to increase strength and flexibility. Individual goal setting and mental preparation will be stressed.
Requirements:
- Invitation from the national team coach.
- Swimmer has shown a dedication and skill level in practice and in competition at the highest level of the swimmer-s group.
- Display ability to train appropriately for the athlete's experience and stated goals.
- All swimmers in this group will participate in community service activities as arranged through the YMCA and the Boys and Girls Club of Camden.
- Swimmer will work with coaching staff to develop both short and long term personal goals.
- Swimmers will conduct themselves in a manner in line with the four YMCA character values at all times.
Practice Attendance - The swimmer must attend six out of the seven practices offered and all dry-land sessions.
Goals for the National Team:
- Commit to the four YMCA character values.
- Successfully manage academic responsibilities and swimming activities.
- Understand the values of good nutrition, physical conditioning, and mental preparation.
- Commit to participation in local, state and national meets as determined by the coaching staff.
Meet Attendance - Swimmers are required to attend all meets relevant to this group. Mandatory/Focus meets - Capital Classic, Winterfest, YMCA NJ State Meet, and YMCA National Meet.
MACRO CYCLES
September to December
Phase I |
POOL:
Skill development
Drill progressions
Establish intervals/Kick sets
Speed development
DRY-LAND:
Establish routine
Everybody ON TIME
Maximum effort
Cardio and Strength building
MENTAL:
Short and long term goals
Confidence building
Understanding splits
Daily practice goals |
Warm-up 1500-2000
Main Set 2500-3500
Secondary set 1000-1500
Warm down 200
Total 5200-7000
|
Holiday Training
Phase II |
POOL:
Intense threshold training
Kick sets/ IM sets
2-a-day practices
DRY-LAND:
Core strength
Plyometric
Aerobic supplement
MENTAL:
Daily practice goals |
Warm-up 1500-2000
Main Set 2500-3500
Secondary set 1000-1500
Warm down 200
Total 5200-7000
|
January to March
Phase III |
POOL:
Sprint training
High intensity/'Perfect' sets
Skill reinforcement
Understanding race splits
DRY-LAND:
Power development
Core/Flexibility
MENTAL:
Review goal times
Daily practice goals
Racing strategies
Attendance at practices |
Warm-up 1500-2000
Main Set 2500-3500
Secondary set 1000-1500
Warm down 200
Total 5200-7000
|
April-August
Phase IV |
POOL:
Long course training
CORRECT SKILLS
Mandatory LC meets
Show up for practice
Push aerobic base
DRY-LAND:
Weight training
Cross-training
Long runs
MENTAL:
Weekly practice goals |
Warm-up 1500-2000
Main Set 2500-3500
Secondary set 1000-1500
Warm down 200
Total 5200-7000 |
|
www.ymca-bc.org